Memphis Bringing the Pain to Kzoo

Date: 5/12/2018

QIC: Moana, Guest Q from Memphis

Location: Spring Valley Park

Pax: Iverson, Ryder, Bloomer, D-Pug, Stardust, Simba, and FNG Petros


Memphis Bringing the Pain to Kzoo


Warm up:

  • Side straddle Hops
  • Daisy Pickers
  • Big Arm Circles
  • windmills


The Thang:

7 x 7 x 7  –  7 exercises with 7 reps each for 7 rounds.

  • Merkins
  • Slow Squats
  • Big boy sit ups
  • Lunges
  • Man makers
  • American Hammers
  • Burpees
  • With a Mosey round the parking lot between each round.


Round 6&7 were combined to increase the beatdown.



  • Little baby flutter crunches
  • Pickle pounders
  • Ankle touches


Thank you Moana for leading with a southern style beatdown. Glad to have you post with us here in Kalamazoo!





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Date: 5/19/2018
QIC: Bloomer
Location: Pear Tree Hill
Pax: HoneyBear, WHODAT, Trigga, Ping, LaVidaLoca, Dealer, TickTock, YHC (Bloomer)
8 pax for a warm (61*), rainy, and steamy beatdown
Warm up:
Bring Sally Up w/blocks
The Thang:
The Blocker, a relative of The Cooper w/concrete blocks
BLOCKER 10-1 Manmakers, Squats, Merkins, Flutterkicks block pressed above chest run 100 yds across field after each round.  One hand on block at all times.
Walls of Jericho (4 Rounds complete) PAX selected and led exercises 7 exercises 7 reps of each followed by a 100 yard run.
The steam rolling off the PAX bodies at the end of BLOCKER was a good indicator we were working hard!
BLOCKER has been submitted to be included in the official F3 Exicon.
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Date: 5/15/18
Pax: Ryder, Trigga, stardust and YHC
QIC: Iverson


Startex 0515 Robert Morris Park, new spot, gates closed, oh well that didn’t stop us.


Imperial walkers; cherry pickers, arm circles all IC


Rapid fire cards, kept it going strong. The wild cards got a little wild with a little mix-up for sprints to do pull-ups, hill sprint, square around parking lot with a jump squat at the corners. It was a true cardio circuit. Kudos to a few different regions for the Uno idea as it WILL be repeated.

A great morning with 4 guys, alternating the cadence hence all leading one another. All are HIM working to grow Kzoo in the right ways. Excitement to summer is in full force!



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Combo Q in the Downpour

Date: 5/12/2018

QIC: Ryder, Trigga, Ping

Location: Pear Tree Hill

Pax: Iverson, Stardust, Pom Pom, Honeybear, Dig, Bloomer, Boiler, LaViDaLoca, Ryder, Trigga, Ping, Welcome FNGs Thumper, Dealer, Robo.

Combination Q in a down pour.

Ryder took the first 20 minutes, Trigga jumped in for the middle 20 minutes, and Ping finished us off with the last 20 minutes.



  1. SSH x 20
  2. Cherry Pickers x 20
  3. Annie x 20
  4. Indian run

The Thang:

Escalator! Start at 10 reps and add 10 reps to each workout.

  1. 10 Burpees
  2. 20 squat Jumps
  3. 30 Merkins
  4. 40 squats
  5. 50 Freddie mercury
  6. 60 lung walk

This ended the first 20 minutes and Trigga picked the Q up with his portion. The rain really started to come down at this point.

1 min each (45 seconds with 15 sec for rest/new position)

  1. Merkins fast cadence
  2. flutter kicks fast cadence
  3. plank walk (follow the leader: front, back, left, right)
  4. Boat
  5. fake burpees (“in” “out”)
  6. right left center plank hold
  7. can openers in cadence (shoulders)
  8. toe touchers
  9. plank walk (ftl) with Merkins
  10. V up roll up in cadence
  11. mountain climbers cadence
  12. flutter kicks slow cadence
  13. Merkins slow cadence
  14. bicycles cadence
  15. hold plank
  16. Freddie Mercury’s cadence
  17. backward plank walk up hill oyo
  18. little baby crunches up hill oyo
  19. bear crawl up hill oyo
  20. hold plank facing down hill

Ping took over for the last 20 Minutes, unfortunately we had some lighting and had to cut his portion short.

B.O.M.B. – Partner up

50 Burpee while other PAX bear crawl up pear tree hill.


With the continued grow of our region we are launching our 3rd AO on Tuesday mornings at 0515-0600 at Robert Morris Park. Look forward to see you all out there!



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Block O’ Rama

Date: 4/21/2018

QIC: Ping

Pax: Iverson, Ryder, Stardust, Honeybear, Hollow Point, Ridge Crest, Dig, and Welcome FNG AESPN

0615 – “The Standard” (Pre-Ruck)


Side Straddle Hop x 20 IC

Shoulder Circles x 10 front/back IC

Cherry Pickers x 20 IC

Indian Run with Block

Last person runs to the front with block and then passes to the person behind them.  Block is passed through line until it gets to the end person.


The Thang:

Location – Field

Tunnel of Love – 3 Cycles

Elf on the Shelf (up/down) 10 both sides.

This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right. Named after some Elf on the Shelf mumble chatter at a workout around Christmas time.

American Hammer – Block Pass

3 Cycles around circle + 1 Bonus round.  Form a circle, while doing American Hammer, pass block to the guy on your right.

Shoulder Presses (Cusak)

Cycle around the circle.  (20 cycles)   – Do a wave with the blocks.  Make everyone hold the block above their heads until that wave has gone completely around the circle.  At the end, make everyone hold the block for 30 seconds above their head.

Bicep Curl

Up/Downs – Do 10 reps with close grib, 10 reps with wide grip, and 10 reps with arms inside the block.

Black Jack – Merkin/Squat at your own speed.

Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 Squats. Run back and do 2 Merkins. Run back for 19 Squats. Repeat until you do 20 Merkins and 1 squat, running between the sidelines. Always adds up to 21 – BLACK JACK!

Farmers Carry with blocks.

Have everyone partner up, one partner carries two blocks from Point A to Point B and then back.   The other partner does little baby crunches.   Make them repeat it three times.

Ballerinas – Toe Squats x 10 IC

In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort). With control, straighten the legs all the way back up to standing while balancing on the toes. Can be completed with arms straight out for balance or with hands clasped behind head. Best performed either in a slow cadence or OYO.


Location – Hill

Dancing Bears/Bernie Sanders – Bomb

150 Total Dancing Bears.  One partner runs up hill backwards while other partner performs Dancing Bears.

Ended with COT.

Hollow Point and Ridge Crest made the trip down from Grand Rapids in preparation of there Muster Seed lunch next week. Expansion

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PING 101

Date: 3/24/2018

QIC: Ping
Pax: Iverson, Ryder, Stardust, DPug, Whodat, Honeybear, Trigger, Bloomer, Ticktock, Simba

0615 – “The Standard”

Principles of F3


Warmup/CoP (Circle of Pain)

  • Side Straddle Hop x 20
  • Matt Biondi x 20
  • Windmill x 10 (4 Count)

The Workout;

Coupon pass Indian Run. Last guy carries coupon from the back to front of the line, once at front of line coupon is passed to the back of the line by each PAX.

Indian run in between each parking lot/location.

Parking Lot 1

  • Mountain Climbers – 4 count in cadence

Parking Lot 2

  • Bolt 45s (Up/Down)
  • As in Usain Bolt Olympic runner. The Colt 45s of legs. Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats or jump squats.

Parking Lot 3

  • Shamrock Pushups – aka circle of merkin


  • Pull Ups – do the best you can/partner assist x2 sets


  • B.O.M.B.S. – Partner up
  • 50 Burpees/Duck Walk
  • 100 Overhead Claps/Bernie Sanders
  • 150 Merkins/Run

6 MoM
Flutter kicks with Ruck overhead

Ended with CoT

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We’re all Irish Today

QIC: Iverson
Pax: Ryder, Bloomer, Ping, Simba, Iverson, DPug, Dig, Roary.
Welcome FNGs! F3 and Disclaimer

Indian Run with:
Dublin Dry Docks 20 IC
Celtic donkey kicks 20 IC
St Patty cake Merkins 10 IC
Cherry pickers 20 IC
Leprechaun lunges -Zombie Walk 100yds
Pull-ups AMRAP
Irish Hill climbers 20 IC

Guinness bearcrawls up hill with partner Irish twists at the bottom totaling 400

Concrete block Circle (run and push down)
Then wave of Merkins in block

Farmers carry around flag x2
Partner overhead claps
4 leaf clover (legs) for 6MOM

The morning after a long Ruck for some had a legs and feet in a bind, got out in the gloom pushed one another Irish style. 3 FNGs joined with 5 vets (further growth expected next week!) but Bloomer felt weird doing Dublin Dry docks, but Carolina Dry socks are ok for his masculinity 😉 The message of “we aren’t lucky but here with a purpose” was left to chew on. Great way to start a beautiful weekend here in Kzoo Region.



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The 90’s


AO change to Western Michigan University – Miller Parking Garage

Q: Iverson

Pax: Iceman, Iverson, Ping, Ryder, Stardust, TickTock

Arm circles, Merkins, Plank shoulder touches – all IC

Competition up stairs, passing block.

The Thang:

90’s beatdown

Mosey with blocks  to incline of parking ramp. B2W

One of the PAX jump rope to 90x, while rest of PAX AYG reps with blocks workouts listed below until 90x  jump rope were competed. In between each block set PAX completed one of the following; Sprint down and back on the incline, Bear crawl weave, crab walk weave, wall sit with punches

  • Block Workouts
    1. plank jacks
    2. monkey humpers
    3. flutter kicks with block
    4. overhead block hold
    5. shoulder press
    6. squats
    7. diamond Merkins on block
    8. curls
    9. ruck raise

We jammed out to some great 90’s music playing in the background including; Marky Mark, MC Hammer, and Sir Mix-A-Lot.

A great 18 Deg Saturday am beatdown, with 60 year old Iceman showing us all up on the crab walk (freakishly) and friendly competitions on the sprints!! A healthy showing considering the weather and AO change. Stardust getting better by the week, and TickTock back at it from taking some family time was great! Till next time…

Iverson Out

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Ping VQ

WHEN: 1/27/2018

VQ: Ping

PAX: Iverson, Stardust, Honeybear, Ridge Crest, Ping, Bloomer, Whodat

Another VQ stepped up to lead, great workout Ping! Ridge Crest a Grand Rapids MI native made the drive to join us in balmy 45 degree January gloom. Sounds like a mustard seed could be planted in GR come spring!!!

Warmup/CoP (Circle of Pain)

  • The Chinook – 10 forward, 10 backwards.
  • Windmill – 10 total, 3 count cadence.
  • Black Snake – small ¼ to ½ mile loop around park. With Rucks.

The Thang:

  • Location: Baseball Field
    • Three Amigos – 1st base to 2nd. 2nd base to home.
  • Location: Wall
    • Derkin – 2 sets of up/downs x 10. With Rucks.
    • Butkus – 2 sets of 1 minute intervals, 30 second rest. With Rucks.
    • Dips – 2 sets of up/downs x 15.
  • Location: Hill
    • Partner Circuit:
    • 100 – Air Humpers/Run up hill
    • 125 – Merkins/Backwards run up hill
    • 150 – Mountain Climbers/Run uphill
    • 150 – Little baby crunches /Run uphill
  • Location: Field
    • Bear Crawl – 3rd base to home plate. with Rucks.
    • Crawl Bear – home plate to 3rd base with Rucks.
    • Superman – 10 up/downs
  • 6MOM
    • Flutter kicks – 20 total (3 count cadence) With Rucks overhead.
    • V-Up Roll Up – 20 total
    • Freddie Mercury – 15 total, (3 count cadence)


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Super 20!

WHEN: 1/20/2018

Q: Ryder

PAX: Iverson, Stardust, Ryder

On 1/19 8 PAX got together for a 10 Mile Ruck stepping off at 1930, needless to say the legs were toast for those braved the gloom the next morning.

Warm Up:

  • SSH’s – 30 IC
  • Hillbillies – 15 IC
  • Mountain Climbers – 15 IC
  • Chinook – 30 IC

The Thang:

  • Super 20…. Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 20 merkins/ 20 situps (total of 210 merkins and 210 situps). We Inserted two other exercises to allow for recovery, deep squats and block curls.
  • half way though we stopped the beat down to complete a 100 yard Plank Hurdles for a bit of rest!!!
  • We ran out of time to complete to super 21, however 210 Merkins, 210 situps, 210 squats, 210 curls anit a bad way to start your day.


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